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Back – exercises and training features

training for back exercise

The appearance of the back is determined by three main muscles: the broadest muscles, trapezoidal muscles and lumbar muscles.

Back training features

If you’re a splitter, you can train your back on the same day with triceps, legs, biceps or shoulders. People whose work involves hard physical work are recommended to do no more than three to four sets of workouts in one training. If you don’t experience any daily strain on your back, you should do 6-8 sets (the sum of all sets of exercises) in one workout.

Back muscle exercises are among the most traumatic, the most common disabilities in bodybuilding are related to the spine: osteochondrosis, herniated discs, spondylolisthesis, pinched spinal nerve roots, and so on. All these diseases are associated with irrational training and excessive strain on the spine. If you have recently started bodybuilding training, use a small weight in the initial stages, even if you feel you can lift a lot more. In order to subject your back to high loads, you need to first strengthen your muscular ligament, which will protect your spine from damage.

Usually, two or three exercises for your back are enough to achieve good results. To increase the relief and muscle mass, perform 10-15 repetitions each. During the exercises to develop strength reduce the number of repetitions to 5-7.

Widest muscles

The most important muscles that take part in the formation of the back are the broadest. They start at the back of the armpits and descend to the waist. It is the broadest muscles that give the back a powerful conical look, visually increasing the width of the shoulders and narrowing the waist. That is why any bodybuilding athlete tries to make great efforts to develop them. This is a real salvation for those who have naturally narrow shoulders, well developed broadest can solve this problem.

Tilt rod pull

One of the best exercises to build the broadest. It is best done with your head resting on a soft stand to avoid cheating. There is an opinion that if you raise the bar higher to the chest, the upper regions of the widest, if the stomach, then the lower ones, those closer to the waist.

Dumbbell pulling with one hand standing at an incline

It’s a good exercise to develop the broadest muscles. If performed correctly, it gives maximum strain over the entire length of the muscle – full stretching and a powerful contraction. It is better to start this exercise with a weaker hand. Perform the necessary number of repetitions for her, and then do the same for the stronger arm. This way, you will ensure a more harmonious development. Thanks to the above technique, you can achieve the same development of both hands.


Excellent basic exercise. Variations of pull-ups are associated with a change in the width of the grip. However, it should be remembered that the narrowing of the grip width, as well as its excessive expansion, prevents the peak contraction of the widest, ideal distance between the hands is a little wider than the shoulders. It is used to bring variety to training and increase the strength potential of the shoulder belt. If you need to increase your exercise load, put on a weight-lifting belt and tie it to the front on a sturdy cord, such as a dumbbell or a barbell disc.

Pull by the head on the high block

One of the best exercises for the widest muscles. The pulling force behind the head is more convenient than pulling up, and it is also good because it allows you to move the angle of pull in any direction, thereby using a more diverse bundle of muscles.

Block pulling to the belt while sitting

This exercise has a basic character and strains a large muscle mass, including large muscles: thoracic and broadest. The movement is rightly considered one of the best to give the back a visual width. The most effective version of the exercise involves the use of a bifurcated handle, which allows you to hold the brush in parallel.

Trapezoidal muscles

Trapezoidal muscles begin at the base of the skull, spread to the shoulders and descend between the shoulder blades. These muscles are extremely important for bodybuilders. There is no harmonious figure with poorly developed trapezoidal muscles.

Stan thrust

Stan thrust is a heavy basic exercise that involves a large number of muscle groups and allows you to develop both the back and arms and legs proportionally. The exercise is recommended for beginners, because it has a complex developmental effect on the whole body. More professional athletes should also not forget about it, and periodically perform the bench pull, but for lagging muscles should be used isolating exercises.


Scars allow selective development of trapezoidal muscles. This is probably the only and best exercise for trapeze formation. Do the scars with your dumbbells in your arms down and straightened.

Bottom of the back

The lumbar region is mainly represented by back rectifiers. When planning your training program, it is best to leave your lumbar exercises at the end of the training session. In addition to appearance, lumbar muscle strengthening is good for health, as it is one of the weakest parts of the bodybuilder. Strengthening lumbar muscles reduces the risk of spinal disease: osteochondrosis, spinal displacement and nerve impingement, as the muscle framework provides reliable support for the vertebrae.

In order to strengthen the lumbar region, beginners are recommended to perform the bench pull as a basic exercise affecting almost all muscles of the back.

Tilting forward with the barbell

Tilting forward with a barbell selectively pumping lumbar muscles is generally accepted as the best exercise to strengthen the bottom of the back. Leave lumbar exercises at the end of the exercise. Do it with your knees and your back straight. Bend over to the floor and then return to the starting position and remember that the back should be straight.


Another exercise for the development of back rectifiers and gluteal muscles and hip flexors. The exercise has a low risk of spinal injury, does not overload the joints, maintains muscle tone, strengthens the tendon corset of the spine, so it is recommended for beginners and people with weak back. Hyper-extension reduces the risk of injury to the spine and tendons.